3 Eating Secrets to Bulk Up Fast | STACK Fitness

3 Eating Secrets to Bulk Up Fast

March 28, 2013 | Josh Heenan

Must See Nutrition Videos

Even athletes who spend lots of time in the weight room often have trouble bulking up fast. But if you're willing to adjust your eating habits, you could add a pound of lean body mass or more per week. Try these proven tips to bulk up faster than your opponents.

Eat a Large Breakfast

Many busy athletes forget breakfast entirely or down a quick bowl of cereal before running out the door. Besides adding extra sugar to your diet, cereal has minimal calories and won't get you any closer to your weight gain goals. If you're serious about bulking up, take some time in the morning to prepare a healthy meal full of protein and calories. Get some ideas by browsing our Healthy Breakfast page, or start with this meal:

  • Omelette made with 5 cage-free eggs and 1 cup sliced peppers
  • 1 sliced plantain sautéed in olive oil and crushed red pepper
  • 1 package Wholly Guacamole

Total: 1,100 calories and 50 grams of protein

Start Power Hour Meals

Plan one or two post-workout "power hour" meals every week. Here are the rules:

  • Consume as much food as possible in one hour
  • Start your meal with protein
  • Eat the whole time without vomiting
  • Make healthy food choices
  • Avoid processed food and empty calories

Drink a Protein Shake Every Day

Add a 500+ calorie protein shake to a meal each day. Drinking a high-calorie shake with your meal allows you to sneak calories into your diet without making time for another meal. If you're looking for a good recipe, try this chocolate-peanut butter shake. Just be careful about adding ice cream, as it would add unneeded sugar to your diet.

If you want to bulk up fast, Get more ideas by checking out our Build Muscle page.

Photo: penelopecooks.com

Josh Heenan
- Josh Heenan is the head strength and conditioning coach for Sacred Heart University’s baseball program and head strength coach at Moore Physical Therapy (Southport, Conn)....
Josh Heenan
- Josh Heenan is the head strength and conditioning coach for Sacred Heart University’s baseball program and head strength coach at Moore Physical Therapy (Southport, Conn)....
More Cool Stuff You'll Like

Increase Metabolic Stress for Size and Performance

Want your quickest surge in performance enhancement? Metabolic stress might be your answer. The term, in its simplest form, refers to maximizing the...

5 Reasons You Can't Build Muscle

The 15-Minute Beach Muscle (Plus Hustle) Workout

The 8 Craziest Things People Do to Build Muscle

Get Strong and Thick With Strongman Exercises

The 4 Rules of Bulking Up

5 Reasons Why You're Not Ripped

Shoulder Workouts for Mass: 3 Tips

Get a Big Chest With 5 Stand-up Exercises

Keys to a Successful Full-Body Transformation

6 Skinny Pro Athletes Who Dominate Their Sport

Pressed for Time? Try This 20-Minute, 200-Rep Workout

Why You

3 Reasons Why You're Not Getting Stronger

3 Simple Moves for Bigger Triceps

The Food Rules for Building Muscle

A Simple Strategy for Serious Muscle Growth

Why Hard Work May Not Always Beat Good Genes

Build Bigger Biceps Without an 'Arm Day'

When to Use Isolation Exercises for Growth

How to Build Muscle: A Game of Angles

How to Strengthen Small and Weak Muscles

Mechanical Overload: A Strategy for Bigger Muscles

Build Bigger Arms With This Bicep Workout

Build Muscle in Less Time With Massed Practice

What You Need to Know About Gaining Muscle Mass

5 Food Swaps that Help Athletes Bulk Up

You Need Rest Intervals. Here's Why

The Weakling's Guide to Working Out

I Lift Weights But Can't Build Muscle. What's Wrong?

Tips for Healthy Weight Gain

Q&A: Brad Schoenfeld on Maximizing Muscle Growth

Pack on Muscle by Wave Loading

5 Tips to Increase Lean Body Mass

How the Actors of 'Blue Mountain State' Get in Shape

5 Easy Muscle-Building Tips for Hardgainer Athletes

Can Your Diet Prevent Sports Injuries?

Build Muscle Faster With This Simple Weight Room Trick

Why You Need to Change Your Workouts More Often

Quickly Build Muscle for Football